Novem Bootcamp

Today we remember and honor those who gave everything 🙏

Good luck to everyone taking on Murph today. Whether you’re going RX, partitioning, wearing a vest, scaling, or doing your first Murph ever—show up, support each other, and enjoy the experience.

Don’t forget to log your scores and celebrate all the hard work you’ve put in leading up to today 💪

Here’s what we’re up to this week:

This is a deload week post Murph. Listen to your body, take things a little lighter. We will start our summer cycle on 6/1. 

Monday: Murph
Tuesday: Lunges, KB Swings, Burpee / Echo, C&J, DU 
Wednesday: Push Press, Sprinter Sit Ups, Row, DB Sn**ch, Weighted Twist, Ski / Thrusters, V-Ups, Run / Cash Out 
Thursday: Box Jumps, Wallballs, Sit Ups / Row, DU, Ring Dips / Core $$$
Friday: Ski, Front Squats, StoOH, Echo / Bench, DB Fly, Dead Hang 
Saturday: Team Wod
Sunday: Endurance Day

Last week of Thursday hybrid Murph prep. We tackle Murph next Monday and then resume normal our normal schedule.

Here’s what’s going on this week:

Monday: Burpees, Machine / Cleans, Front Squats, Box Jumps / Farmer Carry, Curls, Pistol Negatives
Tuesday: Ski, T2B, Devil Press, Run / “Ouch My Abs”
Wednesday: Wallballs, C2 Bike / Run, Lunges, Sit Ups, KB Swings / Cash Out
Thursday: Hybrid Murph Prep
Friday: Run, Sandbag Cleans, Echo, KBSDLHP, Row, DLs / Lower Body Strength
Saturday: Team Wod
Sunday: Endurance Day

We had such a fun weekend, our in-house comp always brings the best vibes. Now some of you know exactly how heavy you can DB Sn**ch 😈 Can’t wait until next year!

Don’t forget to get your shirt orders in tonight!

Here’s what’s going on this week:

Monday: Run, Wallwalks, Pull Ups, DLs / DU, KB Swings, Push Ups / Cash Out
Tuesday: Run/Row / Thrusters, Burpees 
Wednesday: Row, Hang Power Cleans, Weighted Twists, Push Press, Lunge / “Ouch My Abs” 
Thursday: Hybrid Murph Prep
Friday: Overhead Carry, HSPU, T2B / Echo, Jumping Squats / Lower Body Strength
Saturday: Team Won
Sunday: Endurance Day

Congratulations to our Bootcamp athlete of the month for May, Carly!

Here’s a little more about Carly:

1. What made you decide to join our Novem BootCamp?
I joined Novem when I moved to Fishtown. My partner, Mike, has been a Novem member since 2016 and I’ve always enjoyed the community, so it was a no-brainer once I was in the neighborhood. Also a plus that we’re a 5 minute walk from the gym and that Noodle can join in on the fun! 

2. Name a fitness goal that you have.
Longevity - I’d love to continue moving/lifting/running (pain-free) for the rest of my life. And maybe run the Boston marathon by the time I’m 70

3. Tell us one thing about yourself that no one in the gym knows about you.
I lived and worked in El Salvador from 2014-2017.

4. What is your Athletic background?
I was a cheerleader in high school, but when I started college, I fell in love with triathlons and was a founding member of the Drexel Triathlon Team. After graduating, I really missed the community aspect of our team which is ultimately what led me to CrossFit. After about 10 yrs drinking the koolaid, my body prefers Bootcamp! I also never lost my love for triathlons and endurance sport and have run a handful of marathons and Ironmans. Novem run club anyone?!

5. What is your Favorite and Least Favorite Movement? Why?
Least favorite: burpees because duh
Favorite: double unders

6. How has Bootcamp changed your outlook on everyday life?
I really appreciate enjoying movement for the sake of movement. No pressure, just fun, supportive vibes with hard work sprinkled in.

Congratulations to everyone who ran the Broad Street Run today! We love to see your hard work paying off 🏃💪

Reminder that this week starts our month of Thursday all day hybrid classes for Murph prep!

Here’s our weekly breakdown:

Monday: Ski, T2B, C2 Bike, Sandbag Clean / Push Press, Burpees
Tuesday: Echo, DU, Box Jump Overs / KBSDLHP, Lunges, Farmer Carry / “Ouch My Abs”
Wednesday: Run or Row / Lower Body Strength 
Thursday: Hybrid Murph Prep
Friday: Row, Hang Sn**ch, Alt. V-Ups / Front Squats, Strict Pull Ups / Upper Body $$$
Saturday: In-house Comp
Sunday: Endurance Day

In-house comp workout 3 coming tomorrow. Bootcampers, let us know if you want to participate and need a partner!

Here’s what we’re up to this week:

Monday: Run or Row / Run, Row or C2, BBJO, T2B
Tuesday: Ski, Wall Walk, DU, DB Sn**ch / Lower Body Strength 
Wednesday: Ski, Front Squats, Echo, StoOH, Row, KB Swings / Pull Ups, Sit Ups, Sandbag Carry / Optional $$$
Thursday: Row or Run, DB Thrusters, Burpees / “Ouch My Abs” 
Friday: Run, Wallball, DB Sn**ch / Machine, DLs, Cleans, Farmer Carry / Optional $$$
Saturday: Team Wod
Sunday: Endurance Day

In-house comp workout 2 dropping tomorrow! We think you’ll love this one 😍💪

Here’s what’s on deck this week:

Monday: Front Squats, Step Overs, DU / C&J, Burpees, Lunges / Strict Press, Bent Over Row 
Tuesday: Run, Row / Sandbag Carry, T2B 
Wednesday: Burpee Broad Jumps, Ski, Farmer Carry, Bike, Wallballs, Echo / “Ouch My Abs”
Thursday: Wall Walks, StoOH, Shuttle Runs / DL, Push Ups, Goblet Squats, Box Jumps 
Friday: DU, Row or Ski, Pull Ups, Sit Ups / Lower Body Strength
Saturday: Team Wod
Sunday: Endurance Day

Happy Monday!

Don’t forget, Wednesday is the last day to sign up for our Phillies game outing!
And in-house comp workout 1 will be announced later today

Here’s what our week looks like:

Monday: Power Cleans, T2B, Burpees / Box Jump Overs, Devil Press, Step Overs / Tabata $$$
Tuesday: Ski, Lunges, Row / DU, Thrusters 
Wednesday: Run or Row / Lower Body Strength
Thursday: Pull Ups, Row, DB Sn**ch / KB Swings, Burpees, C2 Bike / “Ouch My Abs” 
Friday: Lunge, Push Press, Drag Throughs, Run / Echo, Push Ups 
Saturday: Team Wod
Sunday: Endurance Day

Hope everyone had a great weekend!

If you have any questions about the in-house comp, ask a coach! We’d love to have more scaled teams join!

Here’s what our week looks like:

Monday: Row, Push Press, Echo, Dball Cleans / Step Ups, DU 
Tuesday: Front Squats, Rope Climbs / Lower Body Strength 
Wednesday: Ring Dips, Devil Press, Run / Wallball, Row / “Ouch My Abs”
Thursday: Air Squat, Push Up, Pull Ups, C2 Bike / T2B, Lunges, KB Swings
Friday: Run or Row / DB Sn**ch, Mountain Climbers 
Saturday: Team Wods
Sunday: Endurance Day

Congratulations to our Bootcamp athlete of the month for April, Jill!

Here’s a little more about Jill:

1. What made you decide to join our Novem BootCamp?
I was moving from NJ to PA in 2020, and one of the homes we were considering was (almost) next to the gym. That ended up being part of why we chose the house..

2. Name a fitness goal that you have.
To workout 4x a week

3. Tell us one thing about yourself that no one in the gym knows about you.
I took 10 yrs of tap dance lessons

4. What is your Athletic background?
About 20 yrs ago, exercise helped me through a difficult divorce. I started with. walking, moved into lifting, then became a personal trainer, which led me to CrossFit. Now retired, I love bootcamp.

5. What is your Favorite and Least Favorite Movement? Why?
The Echo is Satan’s machine. Cardio sucks.
I’ll take pullups or a rope climb any day

6. How has Bootcamp changed your outlook on everyday life?
It’s a safe space to complain, laugh, and die - right next door!